Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
Pizza Delivery
2:00 Front Rack/Throacic Mobility
Then 1 Round:
5 Bootstrappers
10 PT
5 Paused Jump Squats
5 Split Jerks w/ PVC
Then 2 Rounds w/ Empty Bar or PVC
3 Hang Muscle Clean (:03 Eccentric)
10 Alt. Elbow Punches
3 Hang Power Clean + Front Squat
3 Push Press
3 Split Jerk
Power Clean + Hang Clean + Split Jerk (Build to a Heavy Set of Complex (1+1+1))
(Week 3 of 8)
Metcon (Time)
FOR TIME
27-21-15-9
Power Clean (95/65)(RX+135/95)
Ring Dip or HRPU
Goal (Fittest) → Fittest should be going sub 12:00 minutes here today. Should be able to hold on to the Barbell for 8+ Reps throughout. Look to complete larger Sets on the Dips or Hand Release Push-Ups as well. If you haven’t done this with Strict Dips, look to add that challenge today.
Goal (All) → All athletes should be completing this in under 15:00 minutes. Looking for a barbell weight we can do 5-7+ Reps at a time with solid form. Starting off strong, but having the ability to adjust to smaller and quicker Sets as needed. Breaking up the Dips or Hand Release Push-Ups to sets that work best for the individual. Keeping it moving and steady. Dips ideally 3-5 and Hand Release Push-Ups 7+.
-Scaled-
FOR TIME
21-15-12-9
Power Clean (75/55)
Box Dip or HRPU